You can make this salad in three minutes or less, says Jennifer K. Reilly, RD, who created this recipe for the Cooking with Trader Joe’s Cookbook – Skinny Dish! I love this salad not only because it tastes, and looks, great, but because it uses the natural sweetness of beets paired with the incredible antioxidant, anti-cancer properties of orange zest,” says Jill Nussinow, RD, also known as The Veggie Queen.” These beets, which offer up a good dose of iron, served atop the nutrient-rich greens make for a wonderful flavor contrast.”

It provides the perfect balance of veggies, ‘good’ carbs, lean protein and healthy fat, so I feel both satisfied and energized after eating it,” she says. To ensure that you get a variety of nutrients, have a good source of protein like eggs, cottage cheese or Greek yogurt, plus a high-fiber whole grain like whole wheat bread, shredded wheat cereal or oatmeal. But before you think this vegetarian oatmeal is too healthy, the tastiest way to enjoy it is to stir in soft goat cheese before serving, creating a just-right decadence.

If you plan to do high-heat cooking, such as a stir-fry, grapeseed oil is another heart-healthy option with a high smoke point. Cooking sprays create a thin layer of oil and lecithin so food doesn’t stick to the pan or pot when you’re sauteing it. They also make for quick greasing of a baking pan so muffins, cupcakes or cookies slide right out. Use drained, canned spinach as a topping for a healthy pizza with roasted vegetables and a whole-wheat crust.

Italian White Beans and Spinach uses everyday pantry items like canned beans (BPA-free), heart-healthy olive oil and a few fresh ingredients like herbs and garlic for maximum flavor. This side dish has an ideal balance of carbohydrates and fat, so make sure to serve it alongside your favorite lean protein like whitefish, chicken breast or pork tenderloin for a balanced meal. This Paleo version of pad thai creates a flavorful explosion of protein, healthy fats and vegetables topped off with plenty of spice.

Marinating food before grilling in a mix that does not contain fat, and seasoning with lemon juice or garlic rather than salt will impart a lot of flavor and save precious calories and reduce the sodium content of the finished dish. Breakfast for lunch also makes a healthy option, such as a bowl of whole-grain cereal with skim milk and a banana, with a boiled egg for some protein. Plan a meal with a mixed composition of protein, carbohydrates and healthy fats to help you recover.

Eating a healthy and filling breakfast isn’t always easy, especially on busy weekday mornings. After all, any opportunity to get more leafy greens into your diet is a good one because eating them is associated with heart health, eye health and so much more. Luckily, snacking can be a beneficial part of your day – just follow these six simple snack-time strategies: (1) Have a snack plan to steer clear of a snack attack; (2) Aim to eat something every five waking hours to keep your metabolism revved and hunger at bay; (3) Mind the gap by using snack time to help fill your nutrient shortfalls; (4) Please the pang” by selecting snacks with a punch of protein and fiber when possible; (5) Go for mindful munchies” rather than mindless munchies” by making food, quan ngo ao thun not screen time, the focal point at snack time; and (6) Enjoy your snack while sitting down at a table with a plate or bowl and using utensils if possible.